Caloric content, composition and glycemic index of milk
A man from ancient times eats animal milk.Many consumers are interested in the energy performance of the drink, on which they depend, as well as the effect of available carbohydrates on the increase in blood glucose levels.
Nutritional value of the product
Milk is a nutrient fluid that emerges from the mammary glands of females during lactation. The product is obtained in the process of milking farm animals on the farm, and then processed technologically. May contain on average up to 87% water, up to 4% milk fat, 0.15% protein, 2.7% casein, 0.4% albumin, 0.05% non-protein nitrogenous compounds, 5% milk sugar, 0.7% ash. Proteins, fats, carbohydrates make up the remainder of the fluid in 87% of the liquid.
Cow's milk is considered one of the most healthy products. It enhances immunity, as it produces an immunoglobulin protein. Easily digested, absorbed by the body by 98%. Hydrochloric acid and enzymes provide coagulability of proteins with small flakes. The most complete milk proteins serve as prevention of atherosclerosis.
There is a lot of casein in cow's milk, so it belongs to casein products. Fluid expelled from the udder for 2-3 hours can have a strong antibacterial effect due to lactinins, which can persist for two more days at a temperature of -8 degrees.
Milk fats are made up of small balls, which in diameter range from 1 to 20 microns. In the shell of the balls are phospholipids and various trace elements. They are in the form of cream on the surface when defending the product. Milk fats are easily absorbed by the body. Kefalina and lecithin in fats protect against sclerosis.
Dairy carbohydrates are not characteristic of any other products. Milk sugar, or lactose, can easily ferment, thereby creating excellent conditions for the preparation of dairy products and various types of cheese.
The product is saturated with organic acids: nucleic, ascorbic, nicotinic, amino acids. The drink contains a large amount of vitamins: H, B1, B2, B6, B12, E, D, choline, beta-carotene. The product is saturated with minerals and vitamins. Calcium, potassium, cobalt, molybdenum, sodium, magnesium, iodine, phosphorus, chromium, sulfur - all this is in the drink. Drinking two glasses a day, a person replenishes the body with useful substances.
Benefit and harm
Breast milk has a very beneficial effect on the child’s body, and lays down its future health. It can include up to 74 kilocalories, and carbohydrates can hold three times less than cow's milk. For the rest of his life, a person resorts to the healing properties of dairy products.
- Since ancient times, warm milk has been used to treat colds and tonsillitis. Trace elements of the product have bactericidal properties. Metal salts, radioactive, toxic substances are excreted from the body.
- Calcium and phosphorus contained in the fluid have a beneficial effect on the skeletal system. Drink advised to drink injured people for the speedy recovery of damaged joints.
- Amino acids, fats, proteins have a calming and restorative effect, so they recommend drinking a glass of warm drink before bedtime. During mental and physical exertion, it is also necessary for the body.
- A large amount of calcium and vitamin D favorably affects the eyesight of a person, the immune system.
- Dairy products protect against cardiovascular diseases, anemia, atherosclerosis. With a lack of milk, gout can occur. Only it gives flexibility to the vessels, thus facilitating the suffering of the suffering insidious disease.
- Blood pressure is normalized due to potassium, which contributes to the elasticity of blood vessels. Cognitive processes are improving.
- It serves as a preventive measure against kidney diseases and tuberculosis.
- Vitamins, amino acids, proteins create an environment that contributes to the enveloping of the gastric mucosa. Acid levels are reduced, the digestive process is improved. It is recommended for people suffering from indigestion, gastritis.
The effect of valuable qualities on the body increases when drinking a warm drink.It is advisable to take it in its pure form, without mixing with other products, especially those with animal fats.
However, milk is not always good for the body. People suffering from lactose intolerance, it is categorically contraindicated, since even half a glass of drink will provoke a negative reaction. Carefully you need to drink it to those who crossed the fifty-year milestone. Milk can increase the development of atherosclerosis, if present. In addition, with age, the body's ability to process decreases, which can cause indigestion and colic.
In the presence of excess weight, milk should also be limited - not feeding at all, but it will bring a few extra pounds.
Energy performance
Fat is the main criterion for determining the type of milk. Calories are directly dependent on fat.
The average caloric content of the product is 55 kcal. Whole cow's milk contains 60 kilocalories per 100 grams of product, rustic 70 kcal, concentrated 138. A glass of natural drink accounts for 120 kcal, home-made 140 calories. If the glass contains over 200 ml, then calories need to be added proportionally at the rate of 60 per 100 ml. In a container with a capacity of 250 ml, the milky liquid will contain 150 kilocalories, fresh water - 175 kcal.
Fat content can be adjusted by adding cream to increase it, and degreasing it to decrease it. At 100 ml of milk with 6% fat, 84 kcal are accounted for, 4.5% - 72, 3.6% - 62, 3.5% - 61, 3.2% - 58, 2.5% - 52, 1.5 % - 44, 1% - 41, 0.7% - 38, 0.5% - 35, and completely non-fat liquid has 31 kcal. If the fat content is more than 6%, then we are talking about cream.
Skimmed milk with less than 1% fat is recommended for people suffering from obesity. The product contains a large amount of B vitamins, iodine, potassium, phosphorus, enzymes, trace elements, very low cholesterol levels. Ideal for dieters. Older people are also advised to use skim products.
Low-fat drink is considered to be dietary: 1, 1.5%. In it there are many useful substances that strengthen bone, brain, nerve tissue.
Per 100 g of fluid accounts for:
- copper (12 mg);
- zinc (400 mg);
- calcium (120 mg);
- magnesium (14 mg);
- phosphorus (90 mg);
- chlorine (112 mg).
Trace elements, enzymes, pigments are available in the required quantity.
From this product make low-fat cottage cheese and dairy drinks. Nutritionists advise once a week for many months to arrange a fasting day. You need to drink two liters of low-fat drink in several receptions, between which you can eat a green apple, a loaf of bread, a pack of low-fat cottage cheese. Beauticians and chefs also often use it.
The most popular is milk with 2.5% fat. 100 ml of liquid contains 2.8 g of proteins, 4.7 g of carbohydrates, 52 calories. There are many elements that support the intestinal microflora. Iodine, potassium, magnesium, phosphorus, iron are available in sufficient quantities. The drink is well absorbed, helps to improve memory. It is often added to puddings, cereals and various sauces.
Pasteurized most often product with 3.2% fat. It retains the beneficial properties of the drink. In full, there are vitamins, trace elements and other substances. It consists of 88.3% liquid, 2.8 g of proteins, 3.2 g of fat, 4.7 g of carbohydrates, 58 kcal. Cooking desserts, pastries, sauces, cocktails, puddings can not do without such milk.
A product with 3.6% fat content differs from the previous one only in the amount of fat - 3.6 g and calories - 62. It helps to neutralize toxins and radiation in the body. It is not combined with meat and fish dishes.
Milk with more than 4% fat, calorie and very useful. A good degree of crushing and low melting point of milk fat contribute to excellent digestibility. Milk fat, consisting of glycerides, gives a person a charge of energy, vigor and strength. Phospholipids are involved in the formation of bone tissue.Such a solution is amazing in the preparation of ice cream, soups, creams and mayonnaise.
What do they depend on?
Energy performance may depend on various factors. The species, breed, habitat of animals, their food, water quality and living conditions affect the value of the drink.
Milk can be cow, goat, mare, buffalo, camel, donkey, deer, sheep.
There are the following types:
- steam room;
- ghee;
- condensed;
- dry;
- sterilized;
- pasteurized.
What are the?
The same energy value in different types of useful products is not always observed. The figures are based on 100 grams of drink.
- In doubles milk with a fat content of 4% has 70 kcal, 3.2 g of proteins, 5 g of carbohydrates.
- In heat treated whole drink with a fat content of 3.25% - 60 kcal, 3.22 proteins, 4.52 g of carbohydrates.
- Condensed milk is a high-calorie product, as it is made from a concentrated product and contains sugar. Per 100 g accounts for 320 calories, and the bank - 1280. Not advised to use suffering from diabetes and dieters.
- In dry concentrate with a fat content of 25%, 469.2 kcal are contained (23.45% of the nutritional value of the norm), 24.2 g of proteins (16%), 39.3 g of carbohydrates (15.6%). The concentrate exists in the form of a powder made from the usual pasteurized cow drink. It is stored for a very long time, therefore it is in great demand. Often used in cooking. The high caloric content of the powder is due to the high concentration of products in the substance. Recovery takes place by diluting the powder with water.
- In melted - when the fat content of 4% contains 67 kcal, 2.9 g of proteins, 4.7 g of carbohydrates. Baked drink is obtained in the process of prolonged heating of the already boiled milk. In ancient times, liquid was “heated” in clay pots on a Russian stove, and now ovens, multicookers and thermoses are used at home for this purpose. The liquid acquires a creamy color and a pleasant sweetish taste.
- Chocolate Whole Milk with a content of 3.39% fat, there are 83 kcal, 3.17 g of proteins, 10.34 g of carbohydrates.
- In soybeans extracted from beans - 54 calories. In Japan and China is in great demand. It is used to make kefir and cheese.
- In sterilized - 3.5% fat, 63 kilocalories, 3 g of protein, 4.7 g of carbohydrates. The sterilization process is carried out in order to destroy microbes.
- In pasteurized - when the fat content of 3.5% of carbohydrates is 4.7 g, proteins - 2.9 g, kilocalories - 62. Pasteurization occurs when the liquid is heated from 65 to 100 degrees. Pasteurized type of drink sold in retail outlets. Fat content can range from 1.5 to 3.2%. Recognized as the most useful milk. It is obtained by mixing the whole product with a dry skimmed substance.
- Coconut contains 152 kcal. It is prepared from the grated pulp of coconut by repeatedly pressing through cheesecloth.
- In mare - when the fat content of 1% carbohydrates are 5.8 g, the proteins of the fine structure - 2.2, calories - 41. Digested and absorbed much easier cow, compared with which the albumin content is three times higher.
- In goat contains 66.7 kcal, 3 g of proteins, 4.5 g of carbohydrates, 4.2 g of fat. Goat milk in soft form has an energy value of 268 calories, in the semi-solid form - 364, in the solid form - 452 kcal. It contains little casein, so it does not cause allergic reactions. Often recommended for children. The structure of proteins and fats allows you to perfectly digest the product. There is little folic acid in the drink, so when buying, you need to pay attention to adding it to your drink.
- In buffalo 7.8% of fat content contains 106 calories (5.3% of the nutritional value of the norm), 4 g of proteins (2.67%), 4.9 g of carbohydrates (1.6%). Buffalo milk contains 97 calories, Asian milk contains a huge amount of natural antioxidant.
- In camel with a fat content of 5.1%, carbohydrates make up 4.9 g, proteins - 4 g, and kilocalories - 82. During pouring, the liquid with a thick consistency foams very much. It is stored for a long time.
- In sheep with a fat content of 7.7%, the composition includes 109.7 kcal, 5.6 g of proteins, 4.8 g of carbohydrates. Healthier cow and a half times, but it has a specific smell, because the food is rarely used. Most often used for the manufacture of cheeses.
Glycemic index
The glycemic index (GI) is the rate of carbohydrates absorbed by the body and the increase in blood glucose levels. The highest GI is 100. The average glycemic level of milk is 32.
Approximate indicators:
- the lowest calorie skim milk has an index of 25;
- soy and condensed sugar-free - 30;
- homemade natural - 32;
- chocolate - 34;
- sweetened with sugar - 80.
People with diabetes, can safely use some types of dairy products for food, as the absorption of glucose by the body occurs gradually, and not dramatically.
In the next video you will find a film from the series "Food is alive and dead" about milk.